Name: Playbook - Blake Prete - DB back and biceps
Uploaded: 2023-07-05T15:15:39.804Z
Duration: 30 min
Description: DB back and biceps

Group 2 workouts together to make them supersets!

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Hinge at your hips so your hands are facing the ground 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Bent over dumbbell high pull

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the middle engaged as you lower and re-curl the opposite arm
- repeat amount of reps on the other arm

Dumbbell 90 degree hold bicep curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Row dumbbell to your hip while supporting yourself with opposite arm
- Retract shoulder blade

Dumbbell row underhand grip

- Hold both dumbbells in front of your body palms facing you
- Perform a sumo squat
- At the top raise your elbows up and to the sides, pulling the dumbbells towards your chin
- Keeping them close to the body
- Pause at the top, elbows no higher than the shoulders
- Repeat

Dumbbell upright row

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Begin in a high plank position
- Alternately tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank reach backs

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- 10 reps on each side

DB back and biceps

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